Do I need a Prebiotic if I'm taking a Probiotic ??
What is a Prebiotic anyway ??
Prebiotics are a type of fiber. They are un-digestible plant fibers that already live inside the large intestine. The more food, or prebiotics, that probiotics have to eat, the more efficiently these live bacteria work and the healthier your gut will be.
Increasing your intake of prebiotics is linked to benefits that include:
- lowering risk for cardiovascular disease
- healthier cholesterol levels
- better gut health
- improved digestion
- lower stress response
- better hormonal balance
- higher immune function
- lower risk for obesity and weight gain
- lower inflammation and autoimmune reactions
The Top Sources of Prebiotics
Prebiotics are
primarily found in certain vegetables, some whole grains, sources of
resistant starch (like under-ripe bananas) and even in honey. Some of
the
top probiotic sources,
on the other hand (that use prebiotics to thrive), include cultured or
fermented foods like yogurt, kefir from raw dairy, kimchi,
kombucha and cultured veggies.
The best natural sources of prebiotics include:
- acacia gum (or gum arabic)
- raw chicory root
- raw Jerusalem artichoke
- raw dandelion greens
- raw garlic
- raw leeks
- raw or cooked onions
- raw jicama
- raw asparagus
- under-ripe bananas
Some
other sources include foods that contain isolated carbohydrates, such as
raw honey, wheat dextrin, psyllium husk, whole-grain wheat and whole-grain corn.
Wondering how you can fit these into your diet ??
Asparagus
Raw asparagus,
specifically. (When it comes to prebiotic produce, raw is usually the
way to go because cooking can break down some of the beneficial matter
in certain foods.) If you don't find raw asparagus palatable, try
lightly steaming the veggie, so it’s softer but still firm. Serve the
asparagus warm, drizzled with tahini or sundried tomato pesto; or chill
it and serve cool. Steamed, cooled asparagus is a great alternative to
celery for scooping up healthy dips (like hummus, olive tapenade, and guacamole).
Bananas
For an extra prebiotic boost,
look for bananas that are not quite fully ripe. Slice and drizzle the
fruit with almond butter. Or chop and add some banana to Greek yogurt,
along with fresh grated ginger and a dash of ground cinnamon. If you
have a powerful blender, you can also whip an underripe banana into a
smoothie, along with a sweeter fruit like berries or mango for more
flavor.
Dandelion greens
Add raw dandelion greens to
a salad, or use a small handful as the base of a side dish or a bed for
lean protein, like fish or lentils. To offset the bitterness of the
greens, toss them in a dressing made with of EVOO, lemon, and garlic,
and top with sliced almonds. If you find the flavor too intense, balance
it with sweeter foods like cooked yams, sautéed yellow onions, or
in-season fruit.
Garlic
The best form of garlic for
prebiotics is—you guessed it—raw. Crush or mince a clove, and whisk into
a simple salad dressing with EVOO, balsamic vinegar, Dijon mustard,
lemon juice, and dried Italian herb seasoning. Raw garlic is also
fantastic in homemade guacamole, pico de gallo, hummus, or white bean
dip.
Jerusalem artichoke
When you think of artichokes,
the gorgeous green and purple varieties probably spring to mind. Those
are globe artichokes, typically served roasted or pureed into dip.
Jerusalem artichokes, also called sunchokes, aren’t really an artichoke.
They have a brownish, reddish knobby skin and white flesh, like many
root vegetables. Once again, raw is the way to go here: Simply peel off
the skin, shred, and sprinkle onto salads. Or you can combine thin
slices with chopped apple or pear, and toss with a combo of extra virgin
coconut oil, fresh grated ginger, cinnamon, and a bit of pure maple
syrup.
Onions
Raw and cooked onions are both
great sources of prebiotics, and of course, there are countless ways to
enjoy them. Add some onion to an omelet at breakfast, a salad at lunch,
or a stir-fry at dinner. If you prefer onions cooked, sauté them in low
sodium organic vegetable broth, or oven roast slices on a baking sheet.
Cooked onions make a delicious topping for black beans, chicken, or seafood. They also taste amazing pureed with steamed cauliflower and almond or coconut milk, as a lower-carb alternative to mashed potatoes.
If you feel you can't get enough prebiotics from whole foods, supplements are available.
Be Well Naturally has a good read on their site, if you are wondering how to choose a supplement. They are recommending a certain brand, to which I have no connection to, I am just recommending the very informative article. You can find it here
Best Prebiotic Supplements
If you are still looking for a Probiotic Supplement,
this site tells you what to look for in finding a good probiotic. Again, extremely informative. Check it out here at
Best Probiotics 2017
Until next time,
Essentially Yours,
Wendy
Disclaimer
All
information presented on this website is for informational purposes
only. These statements have not been evaluated by the Food and Drug
Administration. This website is not intended to diagnose, treat, cure or
prevent any disease and is not intended to be a substitute or
replacement for any medical treatment. Please seek the advice of a
healthcare professional for your specific health concerns. Individual
results may vary.
